Innholdsfortegnelse for May 2017 i Super Food Ideas

SALT CONTENT CAN VARY WIDELY BETWEEN DIFFERENT BRANDS Wraps can be a quick and healthy lunch option but we have a tendency to judge their nutritional value by the foods we use to fill them, rather than the wraps themselves. It’s important to check the label for levels of sodium and for the presence and type of artificial preservatives, as these things vary from product to product. Silly seasoning Recent statistics show that Australians consume too much sodium. The National Health and Medical Research Council (NHMRC) has a suggested dietary target of 1600mg sodium (4g salt) per day for adults (aged 19 and over) and recommends staying below an upper daily intake level of 2300mg (6g salt or 1 teaspoon). The latest Australian Health Survey (2011-12) results indicate most of…

“ON THE PLATE IN 20 MINUTES!” Summer lovin’ Thank you SFIfor another quick and fabulous recipe! I was so excited to see the Spicy Corn and Chorizo Salad (Jan/Feb 2017, p55) as it was the perfect recipe to use up the last of the summer cherry tomatoes and parsley my mum gave me from her garden. On the plate in 20 minutes and absolutely delicious! Peta Kent, via Facebook GOLDEN NUGGETS I made your Baked Chicken Nuggets (March 2017, p50) with great success. It was the first time I’ve ever made nuggets and my husband (an ex-chef) went so far as to say they were the best nuggets he’d ever had! Thanks for the continued great ideas from a not-so-enthusiastic, but capable cook. It’s nice to get some…

Start at home Studies show that cooking at home is linked to a heathier diet, but only 17 per cent of people who want to improve their health, actually intend to cook more at home. Lack of time and cooking skills are two of the biggest barriers, which is why the Dietitians Association of Australia suggests using shortcuts such as pre-cut vegetables and meat, par-cooked rice and ready-made sauces. So, that’s what we did here! TOFU is made from pressed soybean curd and comes in two main types, silken and firm. It’s rich in protein and is a good source of zinc, potassium and B vitamins. Firm tofu holds its shape when cooked so is ideal for stir-fries and other savoury dishes, such as our Curried Tofu and Vegetable Patties,…

Cleaning up your act Love to cook but loathe the clean up? You’re not alone! We’re tackling the most used room in the house with our easy, fuss-free tips to keep your kitchen spick and span using items you probably already have 1 THE MICROWAVE To clean a dirty microwave, add lemon slices to a microwave-safe bowl of water. Heat for three minutes or until the water boils. Leave for a few minutes. Wipe clean. The steam should loosen any grime on the walls and the lemon acts as a natural deodoriser. 2 THE FRIDGE Something stinky in the fridge? After locating and discarding the culprit, put an open box of baking soda in to absorb the odour. Add a few drops of your favourite essential oils to the baking…

Get ahead: + FOR THURSDAY’S DINNER: Make Sausage, Eggplant and White Bean Stew. Cool. Spoon into an airtight container and refrigerate for up to 3 days. You could also freeze this recipe in an airtight container for up to 2 months. + FOR FRIDAY’S DINNER: Prepare the kebabs for the Fish Kebabs With Sticky Chilli and Lemongrass Sauce. Place in an airtight container and refrigerate for up to 1 day. MEAT-FREE MONDAY THESE SUPER-FAST PATTIES ARE PERFECT FOR NEXT-DAY LUNCHBOXES CURRIED TOFU AND VEGETABLE PATTIES SERVES 4 PREP 15 MINUTES (PLUS COOLING) COOK 25 MINUTES 1 tablespoon vegetable oil ¼ small cauliflower, coarsely grated 150g orange sweet potato, coarsely grated ½ red capsicum, finely chopped ¹/ ³ cup frozen peas 2 green onions, thinly sliced 2 teaspoons curry powder 250g…

STOVETOP AMERICAN-STYLE MAC AND CHEESE SERVES 6 PREP 10 MINUTES (PLUS 5 MINUTES STANDING) COOK 10 MINUTES 300g dried macaroni pasta 40g butter 2 tablespoons plain flour 1 cup milk 1 cup thickened cream 1 cup grated vintage cheddar ½ cup grated gruyère 50g cream cheese, chopped 2 teaspoons American mustard 1 Cook pasta following packet directions. Drain. Return to pan. 2 Meanwhile, melt butter in a saucepan over medium-high heat. Add flour. Cook, stirring, for 1 minute or until bubbling. Gradually add milk and cream, stirring until smooth and combined. Cook, stirring, for 4 to 5 minutes until mixture boils and thickens. Add cheeses and mustard. Stir until melted and mixture is smooth. 3 Add cheese mixture to pasta. Stir to combine. Stand for 5 minutes. Season with salt…

Better bread Enjoy Chicago-style bagels at home with Abe’s Bagels, $4.95 for a pack of four. Steam-baked for a chewy, dense texture, serve bagels lightly toasted with spreads and fillings. Available in a variety of flavours, including sesame seed and multigrain, find them in the bread aisle at Woolworths. Twinkle twinkle Add a little glitz and glamour to your dessert table with the new Aeroplane Glitter Jelly, $1.89. The latest must-have for your kids’ party, the jelly is speckled with edible glitter to brighten up your sweet treats. Available in three flavours, berry blue, strawberry and lime, you can find it at supermarkets. Chill out, man At last, you can buy your almond milk chilled and ready to use! Made from four organic ingredients, Australia’s Own Organic chilled almond milk,…

DAIRY-FREE VANILLA BEAN ‘CHEESECAKE’ SERVES 10 PREP 30 MINUTES (PLUS OVERNIGHT SOAKING AND REFRIGERATING) YOU’LL NEED TO START THIS RECIPE 1 DAY AHEAD. 2½ cups raw cashews 125g can chickpeas ½ cup natural almond kernels 4 (70g) medjool dates, pitted, halved 2 tablespoons desiccated coconut ½ teaspoon vanilla extract 2 tablespoons boiling water 1 tablespoon gelatine powder ¼ cup almond milk 300g silken tofu ½ cup caster sugar 2 teaspoons vanilla bean paste 15g packet freeze-dried strawberries (see note) 1 Place 2 cups cashews in a glass or ceramic bowl. Cover with cold water. Cover with plastic wrap. Stand in a cool place overnight to soak. 2 Grease a 6cm-deep, 20cm round (base) springform pan. Line base and side of pan with baking paper, extending paper 2cm above edge of…

TRY AND STOP AT JUST ONE MOUTHFUL OF THIS MEXICAN COB DIP You gotta laugh, as they say, otherwise you might, well, cry. I’ve been wondering for months whether we need a new fridge at home, because the fresh food I buy doesn’t last more than a day or two without looking the worse for wear. I was complaining about this to Kim (who gets to hear all the fascinating details of my life) and she told me that I need to change how I’m storing it. In other words, as much as I might like to blame the appliances, it’s not them, it’s me. Sounds like a much more economical idea than either throwing out all my food after a day or two or buying a new fridge –…

We love a retro recipe. A great classic dish has the following in common – it’s stood the test of time, is greater than the sum of its parts and it makes us smile! Don’t miss: Old favourites get a thoroughly modern makeover, keeping everything that’s good and making them better. Think chicken chow mein, tuna mornay and steak Diane – in a bowl (not all together)! We get totally nostalgic with a trip down memory lane to the bottom of the garden to see the fairies. Well, fairy bread, that is. These five sweet recipes sprinkle sprinkles everywhere!…

3 ways to... encourage your kids to be grateful 1 IT’S A WONDERFUL WORLD When you sit down to dinner, start the conversation by talking about something that you’re grateful for. It could be something that happened that day or more general. Then give every family member a turn to say what he or she is grateful for that day. If you can’t eat together, ask the question while you’re in the car or at bedtime, encouraging your child to reflect on the positive parts of their day. 2 LOOK ON THE BRIGHT SIDE In any situation, you can teach your child to see the positives. Talk to them about the expression, ‘When life gives you lemons, make lemonade’, and give them simple examples of times you’ve had to ‘make…

“I wipe the stove every night after dinner. It takes two minutes and saves grease and grime building up.” Anita Stanley “If it doesn’t go in the dishwasher, it doesn’t live here!” Kym Rogers “Clean up one mess before you make another.” Karen Pollard “I make my own spray for surfaces with warm water and tea tree oil.” Lucy Kemp “Foil in the oven on the bottom ‘drip’ tray.” Shellie Bradbury “For cupboards and the front of the oven, I use Windex.” Bindi Johns “Combine half a cup of white vinegar, three drops of lemon essential oil and three drops of eucalyptus oil. Spread half a cup of baking soda over the sink and spray the mixture on top. Wipe all over and flush with warm water.” Christine Gale “Wipe…

PEA, ZUCCHINI AND HALOUMI FRITTERS SERVES 4 PREP 10 MINUTES COOK 15 MINUTES 20g butter 2 zucchini, trimmed, finely chopped 1 cup frozen peas ½ cup plain flour 1 egg, lightly beaten ¹/ ³ cup milk 200g haloumi, finely chopped 2 green onions, trimmed, thinly sliced 2 tablespoons finely chopped fresh dill, plus extra sprigs to serve Extra virgin olive oil, for shallow-frying Plain Greek-style yoghurt and lemon wedges, to serve 1 Melt butter in a medium frying pan over high heat. Add zucchini. Cook, stirring, for 2 minutes or until just tender. Add peas. Cook for a further 1 minute or until heated through. Remove from heat. Set aside to cool slightly. 2 Place flour in a large bowl. Add egg and milk. Stir until well combined and…

4-INGREDIENT BANANA AND PEANUT BUTTER BISCUITS MAKES 16 PREP 30 MINUTES (PLUS COOLING) COOK 20 MINUTES 400g packet banana bread mix 2 eggs, lightly beaten 1 cup crunchy peanut butter ½ cup M&M’s 1 Preheat oven to 180°C/160°C fan-forced. Line 2 large baking trays with baking paper. 2 Place packet mix in a large bowl. Make a well. Add egg and peanut butter. Mix well to combine. Add ¹/ ³ cup M&M’s. Mix well. Roll 2 level tablespoons of mixture into a ball. Place on 1 prepared tray. Flatten to form a disc. Repeat with remaining mixture and trays. Press remaining M&M’s on top of discs. 3 Bake for 20 minutes or until biscuits are golden and just firm to touch. Cool on trays for 5 minutes. Transfer to a…

SLOW-ROASTED CHICKEN WITH ONION GRAVY SERVES 8 (AS PART OF A MENU) PREP 20 MINUTES (PLUS 10 MINUTES STANDING) COOK 2 HOURS 30 MINUTES YOU’LL NEED UNWAXED KITCHEN STRING FOR THIS RECIPE. 2 tablespoons extra virgin olive oil 2kg whole chicken 1 lemon, roughly chopped, plus lemon wedges to serve 3 garlic cloves, peeled, halved 1 dried bay leaf 6 sprigs fresh thyme, plus extra to serve 40g sachet French onion soup mix 4 small red onions, peeled, halved crossways 150g green beans, trimmed, halved diagonally 1 Preheat oven to 220°C/200°C fan-forced. 2 Drizzle ½ the oil over the base of a large heavy based roasting dish. Pat chicken dry with paper towel, including cavity. Place chicken in dish. Fill cavity with ½ the chopped lemon. Tie up legs with…

VANILLA ‘FAIRY BREAD’ SLICE AND BAKE COOKIES MAKES 30 PREP 20 MINUTES (PLUS FREEZING AND COOLING) COOK 35 MINUTES 250g butter, softened 1 cup caster sugar 2 teaspoons Queen Vanilla Bean Paste 1 egg 2½ cups plain flour ½ cup mini M&M’s, roughly chopped 1 Using an electric mixer, beat butter, sugar and vanilla together for 5 minutes or until light and fluffy. Add egg. Beat until just combined. Stir in flour, in 2 batches, until just combined. Stir in M&M’s. Turn dough out onto a clean surface. Knead into a ball. 2 Roll and shape dough into a 30cm long log. Wrap in baking paper and freeze for 30 minutes or until firm (see note). 3 Preheat oven to 180°C/160°C fan forced. Line 3 large baking trays with baking…

MINI SHORTBREAD TEACAKES MAKES 10 PREP 1 HOUR (PLUS 20 MINUTES REFRIGERATION, COOLING AND STANDING) COOK 20 MINUTES YOU’LL NEED A 2.5CM AND 6CM FLUTED ROUND CUTTER, A 4CM PLAIN ROUND CUTTER AND A 3MM PLAIN PIPING NOZZLE FOR THIS RECIPE. 125g butter, softened 1¼ cups pure icing sugar, sifted 1 cup plain flour, plus extra for dusting ¼ cup cornflour ¼ teaspoon rosewater essence Pink, yellow, green, blue and purple food colouring gels Mini icing flowers, cachous, heart and star sprinkles, rainbow pearls and mini jazzies (see notes), to decorate 50g ready to roll white icing 1 Using an electric mixer, beat butter and ½ cup icing sugar for 5 minutes or until light and fluffy. Sift over plain flour and cornflour. Stir to combine. Turn dough out onto…

SIDES, STARTERS, SALADS & NIBBLES FISH & SEAFOOD CHICKEN VEGETARIAN BEEF, PORK & LAMB SWEET SOMETHING EXTRA…

”Mushrooms are miniature pharmaceutical factories, and of the thousands of mushroom species in nature, our ancestors and modern scientists have identified several dozen that have a unique combination of talents that improve our health.”PAUL STAMETS, MYCOLOGIST Mushrooms With so many varieties available – ranging from earthy-flavoured swiss brown to ‘meaty’ portobello – it’s no wonder mushrooms are popular in so many cuisines. Plus, they have an abundance of nutritional benefits. TO STORE: Keep loose mushrooms in paper bags in the crisper section of the fridge. Store pre-packaged mushrooms in their packaging until required. PERFECT PARTNERS: Soy, ginger, garlic, beef, cream, tomato, parmesan, thyme, egg. QUICK IDEA: Slice king oyster mushrooms lengthways. Brush with thyme, garlic and olive oil and chargrill until tender. Serve with roast beef. AND LOOK OUT FOR…

“Make them use their own money to buy toys in between birthdays and Christmas instead of using the Bank of Mum.” Ruth “Start young – insist on pleases and thank-yous as soon as your child can say ‘peez’ and ‘ta’. Talk about how lucky your family is and that there are people who struggle to get by.” Alys “I ask them the question, ‘What are you most grateful for today?’ and encourage such responses as family and friends, food in their tummies, or pets.” Kylie “Teach them the value of money. We all want a family holiday, so we save five per cent of our wages and the kids put in five per cent of their pocket money.” Jo…

1 The gift of giving If you’re on the hunt for the perfect Mother’s Day gift, look no further than the new Salt&Pepper T4-ME, $29.95. This all-in-one tea set includes a teapot with a built-in strainer, and teacup to complete a foolproof breakfast in bed. Plus, $2 from every purchase is donated to the Cancer Council. From Myer and David Jones. 2 Tools of the trade Winner of the 2016 Good Design Awards for design excellence, the Pyrex Gadgets range, $12 each, adds a touch of sophistication to the kitchen drawer. We love the durability and easy cleaning of the silicone-coated wire loops on the double balloon whisk. Get them at Big W. 3 Soup kitchen Chilly nights were made for the new McKenzie’s Soup Kits, $2.49. Dinner is as…

POTATO, LENTIL AND PROSCIUTTO SALAD WITH FIG DRESSING SERVES 4 PREP 30 MINUTES (PLUS COOLING) COOK 15 MINUTES 600g kipfler potatoes, scrubbed, thickly sliced diagonally 2 teaspoons extra virgin olive oil 3 slices prosciutto Pinch of ground cinnamon 400g can lentils, drained, rinsed 60g baby rocket 50g fetta, crumbled Fig Dressing 1 tablespoon extra virgin olive oil 2 tablespoons white wine vinegar 1 teaspoon honey ¼ cup dried figs, thinly sliced (see note) 1 Make Fig Dressing Place oil, vinegar and honey in a small bowl. Stir until honey has dissolved. Add fig. Season with salt and pepper. Set aside for 30 minutes to soften fig and allow flavours to develop. 2 Meanwhile, place potato in a metal steamer set over a saucepan of simmering water. Cover. Cook for 12…

‘Pop (mum’s dad) has always been a fisherman and his favourite spot was Southport in Southern Tasmania. He would make goujons for tea out of the wild fish he had caught that day. They’re basically like tasty homemade fish fingers! Growing up, Mum and Dad managed the family cattle and sheep farm, as well as running a butcher’s shop and apricot orchard, so I’ve always been lucky to have a fully stocked fridge and pantry full of great Tassie produce. When they started the salmon farm, Mum adapted Pop’s recipe using salmon for a quick, easy and even tastier meal for us kids. When they got too busy with the farm, I took over the cooking and made this recipe regularly — it’s great served with a simple salad and…

Walnut Banana Bread with Maple Vanilla Glaze Preparation: 20 min • Cooking: 65 min • Difficulty: Easy 1 2/3 cups plain flour 1 tsp bicarbonate soda 2 tsp ground cinnamon ¼ tsp salt ½ cup olive oil 1 cup brown sugar 2 tbsp Queen Pure Maple Syrup 2 tsp Queen Celebrating 120 Years Pure Vanilla Extract 2 large eggs 3 large ripe bananas, mashed 2 tbsp natural yoghurt 1 ½ cups walnuts, chopped 1 ripe banana, sliced GLAZE 2 tbsp Queen Pure Maple Syrup 1 tsp Queen Vanilla Bean Paste METHOD Preheat oven to 160 C (fan forced). Grease and line a 13.5cm x 23.5cm loaf pan. Place flour, bicarbonate of soda, cinnamon and salt in a large bowl, mix to combine. In a large bowl, whisk together olive oil, brown…

5-INGREDIENT TIM-TAMINGTON SLICE SERVES 18 PREP 15 MINUTES (PLUS 10 MINUTES REFRIGERATION AND COOLING) COOK 40 MINUTES 2 x 200g packets Tim Tams 400g packet chocolate cake mix with icing 395g can sweetened condensed milk 1 egg 1½ cups shredded coconut 1 Preheat oven to 180°C/160°C fan-forced. Grease a 20cm x 30cm lamington pan. Line base and sides with baking paper, extending paper 2cm above edges on all sides. 2 Using a food processor, process the biscuits until finely chopped and mixture almost forms a paste. Press mixture over base of prepared pan. Refrigerate for 10 minutes. Bake for 10 minutes or until just firm to touch. 3 Meanwhile, using an electric mixer, beat cake mix, condensed milk, egg and ½ cup of the shredded coconut until well combined. Spread…